Prevention of osteochondrosis is to avoid factors that cause degeneration of the spinal structure.This must be remembered from childhood - monitor your posture, form a healthy lifestyle and exercise regularly.The more responsible a person is about his health, the lower the risk of developing pathology in the spine.
Basic recommendations for the prevention of spinal diseases
Optimal prevention of osteochondrosis is weight correction and exercise.When osteochondrosis begins, weight loss and adequate exercise options for health conditions help stop the disease or long-term remission.But not all sports are good for the spinal column, especially when the pathological process has begun.Therefore, gymnastics or any sport should be started only after consulting a doctor.Apart from physical activity and conscious nutrition, there are several other important aspects that everyone should keep in mind to keep their spine healthy.
Gymnastics class
At any age, you should not abandon physical education.Everyone can do basic daily exercise.But before choosing a sport, you need to consult an expert.Based on the physical health analysis, the physical therapist will help calculate the optimal load and suggest a specific type of sport and (or) a set of exercises necessary for stretching and healing the spine.You should adhere to the following recommendations:
- before class, you need to do a safe warm-up for 10-15 minutes, which is better to start with stretching;warming up will tune the body and prepare it for stress;
- if pain occurs during physical exercise, you should stop exercising;
- you can't exercise on a full stomach, you can't exercise on an empty stomach (it's ideal to eat slow carbohydrates with the addition of a little protein 2-3 hours before training);
- Twisting exercises must be done very carefully, and after the age of 40, treat them very carefully;
- You should not bend deeply, do not try to touch your neck with your chin;You can not tilt your head in the opposite direction, try to reach the back of your head with the back of your head;
- movement should be smooth, without jerking;
- in the fitness club, pay attention to the trainer, he must be competent and experienced, strictly follow all his instructions;
- it is important to monitor your breathing during exercise;inhalation should be deep, and exhalation should be strong;
- during training, always listen to yourself, to the signs of your body, move from simple to complex because your muscles are ready;
- follow the correct technique to perform the physical elements;
- change the prescribed program so that the body does not get used to the same load;
- during exacerbation, take a break from class;
- When the first signs of osteochondrosis appear, you should talk to the instructor of contraindicated exercises
Prioritize Pilates, yoga, body balance and stretching.The spine will respond gratefully to gentle stretching;they increase flexibility, restore mobility, and strengthen the muscular corset.You can not jump on the trampoline and fall on your own head without preparation, play team games with "back problems," or ignore the pain that appears during exercise.The main support of the body requires and deserves attentiveness and caution.
Sufficient load
Calculate the load.It should be regular, its formation should be gradual.Excessive stress causes great harm.It is better to repeat the exercise with a small weight than to immediately take a large one.There should be no pain after training or during training.
Basic rules for handling heavy objects
- if you are carrying something heavy, distribute the load equally in both hands;
- don't wear a bag with a shoulder strap on one side, switch shoulders;
- If you go shopping often, get a bag with wheels;
- when lifting weights, squat with a straight back, press closer to your chest and rise;
- do not lift loads exceeding 10 kg;
- during heavy physical activity (dragging furniture, digging, weeding), wear a special belt that stabilizes the spine;
Remember about the load on the vertebrae in everyday life:
- don't talk on the phone for hours, holding it between your shoulder and neck;
- do not bend your spine without support (when brushing your teeth, for example, when ironing clothes);
- when wearing boots, lift your feet, tie your shoes, put your feet on a stand;
- do not jump out of bed immediately from a lying position, sit for a few seconds before getting out of bed
A visit to the swimming pool
Swimming is one of the most recommended sports.Orthopedists advise swimming in a different style, in this case a large group of muscles will be involved, but it is very useful to swim on your back and on your side.It is advisable to glide in the water as long as possible between your arm swings.
Doctors especially recommend water aerobics classes under the guidance of an experienced instructor.When a person is immersed in water, the spine relaxes and the load is reduced to a maximum.Water gymnastics should be done 2-3 times a week for 45-60 minutes.It helps to stretch the spine painlessly and safely, and group exercises accompanied by music will charge you with cheerfulness and confidence.Even older people with obvious joint problems can practice water aerobics.
Balanced diet
There is no special diet for osteochondrosis.You should follow a healthy diet with the usual recommendations:
- eat more raw natural products, which preserve vitamins and minerals as much as possible;
- limit salty, fatty, smoked, sweet foods;
- diet should include nuts, fatty fish, legumes, and grains;
- monitor your weight and fight excess kilograms.
Drinking regimen
In order for the intervertebral disc to be elastic and elastic, the body must receive a sufficient amount of water.You can't drink a lot, but you need to drink 1-1.5 liters a day.Fluid volume increases with physical activity and heat.The water should be clean and calm.
Workplace organization
People spend a lot of time at work.Office workers, computer technicians and cashiers are in one position for a long time.Fixed posture is very dangerous to the spine!How you can help your back while working:
- change position every 30-40 minutes;
- relieve excess tension by rubbing your neck, massaging the back of your head, kneading your shoulders;
- all furniture should be ergonomic - the height of the table and chairs should match your height;
- It is advisable to put your feet on the stand;
- remember to use a roll under your back, under your neck during long periods of sitting, use aids that relieve pressure on the spine;
- If possible, get up as often as possible, rise on your toes, roll on your heels, etc.
Bed organization
The spine needs rest, the right time for that is sleep.But quality sleep can only be achieved on the right mattress, which accepts and supports the natural curve of the spine.Therefore, great demand is placed on the choice of orthopedic mattresses.The same goes for the pillow, which will ensure the optimal position of the head so that there is no stagnation during sleep.Take responsibility for arranging your sleeping space, listen carefully to the advice of the sales consultant in the orthopedic salon, do not hesitate, lie on each mattress, choose the most comfortable one.Doctors advise choosing a semi-rigid mattress, but a lot depends on a person's body type, weight, age and gender.If you already have back pain, use a pillow, roll it, put it under your lower back, under your knees, creating an optimal position for your spine.After sleeping, stretch, tense all your muscles, listen to your body, massage the small joints of your hands and then get up (through the "side" position).
Quality shoes
Spine care should start in childhood.In addition to developing good posture, we must remember the important role of high-quality shoes for the spine.Improper load distribution on the sole when walking will contribute to ridge curvature.
At any age, choose comfortable shoes that suit the situation:
- for sports, choose shoes with shock absorbers,
- avoid high heels in daily life,
- if you walk a lot at work, buy orthopedic shoes
Don't buy shoes to grow up.The toe of the shoe should not squeeze your toes.Buy a timely corrective insole that will return your feet to the correct position.It is advisable to buy individual insoles
Preventative sequence
Correct massage is an excellent prevention of back diseases.Massage in skilled hands:
- improve blood circulation;
- relieves muscle spasms;
- increase lymphatic drainage;
- relieve
It is advisable to conduct a massage course 1-2 times a year.You can learn how to massage yourself.Nowadays there are many different devices, among which it is easy to choose the optimal one and use it at home.For example, you can use a three-row hand massager with wooden knuckles to deeply address tense areas;you can use a smooth roller (diameter up to 10 cm, length 12 cm), lie on it and make slow rolling movements with your back.The Kuznetsov applicator is not only a bioactive eye irritant, but also an excellent massager in some cases.Vibrating car seat covers are popular among drivers.Some people buy massage chairs that stretch their backs after a hard day.But all home massagers can be used only after consulting a doctor.If there are changes in the spine, then using a vibration massager can make the problem worse.
Fall Prevention
Falls and bruises seriously increase the risk of getting osteochondrosis.Therefore, you should be careful during icy conditions, on wet asphalt, in swimming pools, when walking at dusk, in snow, when leaving public transport, etc.
Elderly people can also fall at home.For them, bathrooms, toilets, dark hallways become risky places.Therefore, it is necessary to create a safe environment:
- acquire special devices at home - handrails, rubber mats;
- use a cane or walker;
- slippers must have rubber soles;
- there should be glasses and a flashlight on the bedside table;
- There should be a rubber mat at the bottom of the bathtub, or better yet, replace the bathtub with a shower.
The elderly should be taught special exercises for balance and coordination of movements.When getting out of bed, before getting up, you need to sit for a few minutes with your legs dangling.
All of these simple preventative measures will help keep your spine healthy for years to come!